Baked White Fish With Tomatoes, Fennel, and Capers

Name: Baked Fish with Tomatoes, Fennel, and Capers
Prep time: 20 min
Cook time: 25 min
Total time: 45 min
Yield: 4 servings
Cuisine: Mediterranean
Ingredients: 1 1/2 pounds mild white fish fillets, such as cod, haddock, hake, or halibut, cut into 4 even portions, about 6 ounces each; 3/4 teaspoon kosher salt, for seasoning the fish; 1/4 teaspoon freshly ground black pepper, for seasoning the fish; 1 tablespoon extra-virgin olive oil, for the baking dish and final drizzle; 2 tablespoons extra-virgin olive oil; 1 large fennel bulb, about 12 ounces, stalks removed, bulb halved, cored, and thinly sliced; 1 medium shallot, thinly sliced; 1/4 teaspoon kosher salt; 1/4 teaspoon freshly ground black pepper; 4 garlic cloves, thinly sliced; 2 cups cherry or grape tomatoes, halved; 2 tablespoons capers, drained; 1 tablespoon caper brine; 1 teaspoon finely grated lemon zest; 1 teaspoon dried oregano; 1/4 teaspoon crushed red pepper flakes, optional; 1/3 cup dry white wine, such as Sauvignon Blanc or Pinot Grigio, or 1/3 cup low-sodium vegetable broth; 1 tablespoon fresh lemon juice; 1/4 cup chopped fresh parsley or dill; 2 tablespoons chopped fennel fronds; 4 lemon wedges, for serving

Imperial May 20, 2026May 20, 2026

Quick Recipe Version (TL;DR)

Yield: 4 servings
Prep Time: 20 minutes
Cook Time: 25 minutes
Total Time: 45 minutes

Quick Ingredients

1 1/2 pounds mild white fish fillets, such as cod, haddock, hake, or halibut, cut into 4 portions
1 teaspoon kosher salt, divided
1/2 teaspoon black pepper, divided
3 tablespoons extra-virgin olive oil, divided
1 large fennel bulb, trimmed, cored, and thinly sliced, plus 2 tablespoons chopped fennel fronds
1 medium shallot, thinly sliced
4 garlic cloves, thinly sliced
2 cups cherry or grape tomatoes, halved
2 tablespoons capers, drained, plus 1 tablespoon caper brine
1/3 cup dry white wine or low-sodium vegetable broth
1 tablespoon fresh lemon juice plus 1 teaspoon finely grated lemon zest
1 teaspoon dried oregano
1/4 teaspoon crushed red pepper flakes, optional
1/4 cup chopped fresh parsley or dill

Do This

1. Heat the oven to 400°F and lightly oil a 9-by-13-inch baking dish.
2. Pat the fish dry, season with salt and pepper, and place it in the dish.
3. Sauté fennel and shallot in olive oil for 7 to 8 minutes, until softened.
4. Add garlic, tomatoes, capers, caper brine, lemon zest, oregano, and red pepper flakes; cook 2 minutes.
5. Spoon the fennel-tomato mixture over the fish, pour wine and lemon juice around the edges, and drizzle with olive oil.
6. Bake uncovered for 12 to 16 minutes, until the fish flakes easily and reaches 140°F to 145°F.
7. Rest 5 minutes, then finish with parsley or dill and fennel fronds.

Why You’ll Love This Recipe

Light but satisfying: Mild white fish turns tender and flaky under a juicy topping of fennel, tomatoes, capers, garlic, and herbs.
Coastal flavor, simple method: Briny capers, lemon, olive oil, and white wine create a bright Mediterranean-style pan sauce with very little effort.
Impressive enough for guests: The colorful topping looks beautiful right out of the oven, especially with fresh herbs and fennel fronds scattered on top.
Flexible and weeknight-friendly: Use cod, haddock, hake, halibut, or another mild white fish, and have dinner ready in about 45 minutes.

Grocery List

Produce: 1 large fennel bulb with fronds, 1 medium shallot, 4 garlic cloves, 2 cups cherry or grape tomatoes, 1 lemon, fresh parsley or dill
Seafood: 1 1/2 pounds mild white fish fillets, such as cod, haddock, hake, or halibut
Dairy: None needed
Pantry: Extra-virgin olive oil, kosher salt, black pepper, capers, dry white wine or low-sodium vegetable broth, dried oregano, crushed red pepper flakes

Full Ingredients

For the Fish

1 1/2 pounds mild white fish fillets, such as cod, haddock, hake, or halibut, cut into 4 even portions, about 6 ounces each
3/4 teaspoon kosher salt, for seasoning the fish
1/4 teaspoon freshly ground black pepper, for seasoning the fish
1 tablespoon extra-virgin olive oil, for the baking dish and final drizzle

For the Fennel, Tomato, and Caper Topping

2 tablespoons extra-virgin olive oil
1 large fennel bulb, about 12 ounces, stalks removed, bulb halved, cored, and thinly sliced
1 medium shallot, thinly sliced
1/4 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
4 garlic cloves, thinly sliced
2 cups cherry or grape tomatoes, halved
2 tablespoons capers, drained
1 tablespoon caper brine
1 teaspoon finely grated lemon zest
1 teaspoon dried oregano
1/4 teaspoon crushed red pepper flakes, optional

For Baking and Finishing

1/3 cup dry white wine, such as Sauvignon Blanc or Pinot Grigio, or 1/3 cup low-sodium vegetable broth
1 tablespoon fresh lemon juice
1/4 cup chopped fresh parsley or dill
2 tablespoons chopped fennel fronds
4 lemon wedges, for serving

Baked White Fish With Tomatoes, Fennel, and Capers – Closeup

Step-by-Step Instructions

Step 1: Heat the oven and prepare the baking dish

Preheat the oven to 400°F. Lightly coat the bottom of a 9-by-13-inch baking dish with about 1 teaspoon of the olive oil from the fish ingredients. Choose a dish that holds the fish in a single layer with a little room around the pieces so the wine, lemon, and tomato juices can mingle into a light sauce.

Step 2: Season the fish

Pat the fish fillets very dry with paper towels. This helps them bake cleanly instead of watering out too much in the pan. Place the fish in the prepared baking dish and season both sides with 3/4 teaspoon kosher salt and 1/4 teaspoon black pepper. Let the fish sit at room temperature while you start the topping, but do not leave it out for longer than 20 minutes.

Step 3: Soften the fennel and shallot

Heat 2 tablespoons extra-virgin olive oil in a large skillet over medium heat. Add the thinly sliced fennel, sliced shallot, 1/4 teaspoon kosher salt, and 1/4 teaspoon black pepper. Cook for 7 to 8 minutes, stirring often, until the fennel is glossy, lightly softened, and just beginning to turn translucent around the edges. It should not be deeply browned; you want a sweet, delicate flavor.

Step 4: Build the tomato-caper topping

Add the sliced garlic to the skillet and cook for 30 seconds, just until fragrant. Stir in the halved tomatoes, drained capers, caper brine, lemon zest, dried oregano, and crushed red pepper flakes if using. Cook for 2 minutes, stirring gently, until the tomatoes begin to soften but still hold their shape. The topping should look bright, juicy, and spoonable.

Step 5: Cover the fish with the topping

Spoon the warm fennel, tomato, garlic, and caper mixture evenly over the fish, making a loose bed that covers the fillets without packing it down tightly. Pour the 1/3 cup white wine or vegetable broth and 1 tablespoon lemon juice around the fish, not directly over the top, so the seasoning stays in place. Drizzle the remaining olive oil from the fish ingredients over the topping.

Step 6: Bake until tender and flaky

Bake uncovered at 400°F for 12 to 16 minutes, depending on the thickness of your fish. Thin fillets may be ready closer to 12 minutes, while thicker pieces may need the full 16 minutes. The fish is done when it flakes easily with a fork and the thickest part registers 140°F to 145°F on an instant-read thermometer. If you prefer to pull it slightly early, remove it at 140°F and let carryover heat finish the job during resting.

Step 7: Rest and finish with herbs

Let the baked fish rest for 5 minutes. This short pause helps the juices settle and gives the fennel-tomato topping time to release even more flavor into the pan sauce. Sprinkle with chopped parsley or dill and chopped fennel fronds. Serve warm with lemon wedges and spoon plenty of the tomatoes, fennel, capers, and pan juices over each portion.

Step 8: Serve it beautifully

For a simple but polished plate, place each fish portion in a shallow bowl or on a rimmed dinner plate, then spoon the fennel-tomato topping over the center so the flaky white fish peeks out around the edges. Add extra pan juices, a final scatter of herbs, and a lemon wedge on the side. This dish is lovely with crusty bread, steamed rice, roasted potatoes, couscous, or a crisp green salad.

Pro Tips

Slice the fennel thinly: Thin slices soften quickly and become sweet in the oven. If the slices are too thick, the topping may stay crunchy.
Do not overbake the fish: White fish can go from silky to dry quickly. Start checking at 12 minutes, especially if your fillets are less than 1 inch thick.
Use the caper brine: Just 1 tablespoon adds a gentle briny brightness that makes the dish taste more coastal and complex.
Keep the topping loose: Spoon it over the fish in an even layer, but do not press it down. A little airflow helps the fish bake evenly.
Choose a dry white wine: Sauvignon Blanc, Pinot Grigio, Albariño, or Vermentino all work well. Avoid sweet wines, which can make the pan sauce taste flat.

Variations

Olive and tomato version: Add 1/3 cup pitted Kalamata or Castelvetrano olives with the capers for a more savory Mediterranean flavor.
Extra vegetable version: Add 1 small zucchini, thinly sliced into half-moons, to the skillet with the tomatoes and cook for 2 minutes before spooning the topping over the fish.
Herb-forward version: Replace the dried oregano with 1 tablespoon chopped fresh thyme or 1 tablespoon chopped fresh tarragon for a more delicate, aromatic finish.

Storage & Make-Ahead

Store leftover fish, fennel, tomatoes, and pan juices together in an airtight container in the refrigerator for up to 2 days. Reheat gently in a covered baking dish at 300°F for 10 to 12 minutes, or warm in a covered skillet over low heat until just heated through. Avoid microwaving for too long, as mild white fish can become tough. To make ahead, slice the fennel, shallot, and garlic up to 1 day in advance and refrigerate them separately. You can also cook the fennel-tomato topping up to 8 hours ahead; cool it, refrigerate it, then spoon it over the seasoned fish just before baking. For the best texture, season and bake the fish right before serving.

Nutrition (per serving)